Category: Blog

WOD Type: Filthy Fifty Complete for time of: 50 Box Jumps @ 24″ 50 Jumping Pull-Ups 50 Kettlebell Swings @ 1 Pood 50 Step Walking Lunges 50 Knees to Elbows 50 Push Press @ 45# 50 Back Extensions 50 Wall Balls @ 20# to 10 foot target 50 Burpees 50 Double-Unders WOD Warm-Up: 30 minute…

WOD Type: Strength Complete 1, 1, 1, 1, 1, 1, 1 of Split Jerk: 1 Rep @ 135# 1 Rep @ 155# 1 Rep @ 175# 1 Rep @ 180# 1 Rep @ 185# 1 Rep @ 190# (F) 1 Rep @ 190# (20# PR) WOD Warm-Up: 30 minute standard warm -up for mobility. I…

WOD Type: Cindy Complete AMRAP in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Squats WOD Warm-Up: 30 minute standard warm -up for mobility. I have also added overhead squat / Snatch Preparation Routine… After watching the Mobility guy, I’ve started incorporating a bunch of his stretches and man o’ man are they working! WOD…

WOD Type: Strength Complete 3 Sets @ 5 Reps of: Power Clean & Front Squat @ 95# Full Clean @ 95# Jerk From Rack @ 95# Back Squats @ 155# Clean-Grip Shrugs @ 155# WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… WOD Particulars: Today’s…

WOD Type: Strength Complete 5 Sets @ 5 Reps of: Front Squat @ 95# Good Mornings @ 95# Incline Press @ 135# Chins Calf Raises @ 135# (Did an extra 15 Reps) WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… WOD Particulars: Today’s WOD is…

WOD Type: Strength Complete 5 Sets @ 5 Reps of: Power Cleans & Overhead Squat @ 95# Full Snatch @ 95# Snatch High Pulls @ 95# Overhead Presses @ 95# WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… WOD Particulars: Today’s WOD is day two…

WOD Type: Strength Complete 5 Sets @ 5 Reps of: Power Cleans & Front Squats @ 95# Clean & Jerk @ 95# Clean High Pulls @ 95# Back Squats @ 95# Dips @ 20 Reps WOD Warm-Up: 30 minute standard warm-up for mobility. This cracks me up! I’m doing a mobility warm-up to do a…

WOD Type: Strength Complete 5 Sets @ 2-4 Reps of: Overhead Press 95# 105# 115# 125# 135# Bent Over Rows 135# 145# 155# 165# 175# Back Squats 135# 145# 155# 185# 205# WOD Warm-Up: 30 minute standard warm-up for mobility. This cracks me up! I’m doing a mobility warm-up to do a mobility WOD… Warmup:…

WOD Type: Mobility Complete 20 minute mobility of: 3 Hang Power Snatches 3 Snatch Balances 3 Overhead Squat WOD Warm-Up: 30 minute standard warm-up for mobility. This cracks me up! I’m doing a mobility warm-up to do a mobility WOD… Warmup: TRX mobility stretches, air squats and TRX squat rows. I also completed a round…

WOD Type: J.T. Complete 21, 15, 9 for time of: Handstand Push-Ups Dips Push-Ups WOD Warm-Up: 30 minute warm-up for mobility. Warmup: TRX mobility stretches, air squats and 15# practice bar sumo’s. I also completed a few rounds of good mornings. WOD Time: 12:05 WOD Teachable Moment: My teachable moment for today covers equipment needed…